It stands to reason that if BCAAs (Branched chain amino acids) have anabolic properties, they're an effective supplement for those engaged in weight training. A study presented at the 2004 National Strength and Conditioning Association's annual conference examined the relationship of BCAA intake to muscle gains.
Six healthy, untrained men took either BCAA supplements or a
placebo. Both groups took the supplements for three weeks, followed
by another week of supplement use combined with intense weight-training sessions.
The men using BCAA supplements had lower levels of the enzyme
creatine kinase, which is associated with muscle damage during
exercise; and lower levels of cortisol, the body's primary catabolic hormone. They also had consistently higher testosterone levels than those in the placebo group. The authors suggest that heavier people need to take greater amounts of BCAAs to get benefits.
BCAA oxidation in muscle is activated by fatty acid oxidation. So
when you do exercise that uses fat as an energy source, the fat
released promotes the burning of BCAAs. That implies that BCAAs
taken before you do aerobics will exert a sparing action on muscle
protein, something that would be particularly helpful during periods of calorie restriction. The precise dosage of BCAAs for that purpose isn't established, but good results have been obtained with five grams taken prior to exercise.
Source: Ironman (August 2005, page 60)
Six healthy, untrained men took either BCAA supplements or a
placebo. Both groups took the supplements for three weeks, followed
by another week of supplement use combined with intense weight-training sessions.
The men using BCAA supplements had lower levels of the enzyme
creatine kinase, which is associated with muscle damage during
exercise; and lower levels of cortisol, the body's primary catabolic hormone. They also had consistently higher testosterone levels than those in the placebo group. The authors suggest that heavier people need to take greater amounts of BCAAs to get benefits.
BCAA oxidation in muscle is activated by fatty acid oxidation. So
when you do exercise that uses fat as an energy source, the fat
released promotes the burning of BCAAs. That implies that BCAAs
taken before you do aerobics will exert a sparing action on muscle
protein, something that would be particularly helpful during periods of calorie restriction. The precise dosage of BCAAs for that purpose isn't established, but good results have been obtained with five grams taken prior to exercise.
Source: Ironman (August 2005, page 60)
